Wednesday 06/19
Body Armor - OTM x 10 mins
8 Strict Pull ups
40 DU
WOD - “KELLY” 5RFT
400m Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
Tuesday 06/18
As this week is heating up here is your friendly reminder to hydrate all day and listen to your body!!
Strength - Every 2:00 x 6 Sets
3 Sumo Deadlifts
Build based off feel
WOD - 5 RFT
21/15 Cal Row
12 Goblet Rev. Lunges
6 Alt. Devils Press
Monday 06/17
Strength - Alt OTM x 10 mins
Even : 6 Strict Press
Odd : 20 Hollow Tucks
WOD - 10 RFT
RDS 1-5 =
10 HSPU
200m Run
RDS 6-10 =
10 T2B
200m Run
Friday 06/14
Happy flag day!
Save the date for our annual summer party !! Come down to celebrate 8 years of CFU! View details below.
Strength Day
Part 1 - Alt OTM x 12 mins
Even - 2 Front Squats
Odd - 4 Back Squats
@ 70-75% of 1RM FS
Part 2 - OTM x 12 mins
1 Snatch
Build to a heavy single
Thursday 06/13
WOD - 8 RFT
2 Power Clean + Jerks (155/105)
1 Rd of “Cindy” (5 pull ups + 10 push ups + 15 squats)
Post WOD - Every 5:00 x 3 RDS
200m KB Walk :
50m FC(R)+ FR(L)
50m FC(R)+ OH(L)
50m FC(L)+ FR(R)
50m FC(L)+ OH(R)
